Puma Nitro Night Run- Pre Race

 

Next Race- Puma Night Run - 10km. This would be my first night race.

Got this entry for free :)

Target Race Time / Pace = 55'00 (5:30/km)

Personal Best Time / Pace (in race) = 55'18 (5:32/km)

Personal Best Time / Pace (in VR) = 55'58 (5:37/km)

I have two attempts for the target as I have another race (Asic Time Trial in two weeks time).

Achievement board is

Gold: Time / Pace = 55'00 (5:30/km)

Silver: Faster than 55'18 or 5:32/km

Bronze: Faster than 55'58 or 5:37/km

KLSCM Full Marathon 2023

 KLSCM Full Marathon 2023 is finally over.

Didn't do well as both my legs take turn to cramp. Small cramp start around 30km mark and major cramp in the final 1km, which I have to stop twice and walk/jog back to the finishing line.

Final result is 4 hours 46 minutes 36 seconds. (Achieved Bronze Target). It is still a PB.

Rank = 2317 of 12,318

Rank = 2079 of 10395 men

Rank = 854 of Malaysian Veteran men

KL Std Chart Full Marathon- Pre Race

 Day before the "Big Exam".

One of the least prepared exam, however. The last seven weeks are focus in recovering from Score Marathon instead of preparation for the next. There has been almost no running this week amid busy week schedule.

Nonetheless, this is the biggest event of the year. I did poorly in the 10km KL Std Charter last year. Hopefully this year will have a much better result.

Initial target but no longer possible goal= 4 hour 30 minutes

Gold= Main Objective= 4 hours 40 minutes

Silver= 4 hours 45 minutes

Bronze= 4 hours 48 minutes 25 seconds or anything faster than Score Marathon.

The gel that need to carry during the race. Its kind of heavy. 

Score Marathon 2023

 First ever Marathon after 3 years plus of training.

I may be fully 'prepared' for its difficulty, particularly after 30km, however, the real experience is completely different. It is way harder than I anticipated. 

My initial plan is 6.24/km for first 30km and 7.22/km for final 12km.

I managed to keep in pace for the first 25km, then drop to around 6.50/km for the next 5km. After 30km is quite disaster. I run/walk most of the way.

Final result is 4hour 48min vs initial target of 4hour 43min.

Now I am not sure if 4 hour 30min is achievable in Std Chart. Perhaps I should change to 4hour 43min.

Experience with photo:-

Pre-race. Arrive early. Stomach-ace (not sure if it is stress or just bad food)

Race start at 3:45am Sharp. Fully Focus.

At around 11km mark. Condition:- Energetic & Happy. 

11km Bridge. Run ahead of the Pacer so I can take more photo.

Feeling good at this point. 

Around 35km mark. Fatigue and struggle.

Around 37km mark. Pain.

Around 38km. Its all mental now. 

Around 39km. I can see the light at the end of the tunnel.

Around 40km. 

42.5km- Finishing Line.

The Marathoners. First Marathon for YY too. 

The Medal.

PB for Wei Bing

Photo after break- Its a genuine experience

Rank 370 overall and 139 in Veteran Category. Total participant = 1200.

And.... Rank 30 in Men Veteran Cruise Category. Sounds better if we really break it down.

This is the outcome- Garmin Badge & RQ Condition 

Route to Marathon

First Marathon ever? Perhaps its time after 3 years plus of training. Plenty more training is needed, particular those really long run. In view of the actual Marathon on 1st of October and Mock Marathon on the 13th of August, here's some of the training in the month of July and early August, prior to the race.

TC Running Club- 2nd July, 2023

TC Running Club- 19th July, 2023

Asic Running Club- 22nd July, 2023

Windrunners- 6th Aug, 2023

Zenix 23

We welcome new member of our family- Zenix 23 (also known as 饼嫂车). 

It's tall. After years of being blocked by tall cars in front, we can now do a big revenge! No more being blocked and start blocking people instead.  

Welcome Home Zenix 23!

Little Dude

Better lucky than good. By winning Sepang District Badminton Double Champion (U12), this little dude once again prove to the world that its not what you know, but whom you know that leads to excel. As per what Sunzi Art of War states, victory is by choosing the right partner and battlefield.

By crook or by hook, this little dude end up making the district team. Is he underclass in the district team? Or perhaps a different training program might elevate him to a different level. 

The making of Good badminton player? Slowly but surely.

Basketball

A session of basketball after not playing for a really long time. As a matter of fact, it is the first 4 on 4 pick up game that I play in many years. 

My body and hand reaction are terribly slow, foot steps are way too slow, vertical leap are totally gone. Luckily I still able to make a few jump shot. 

 

InBody 2023

 Medical checkup 2023.

Final Body Fitness score = 72 points, unchanged from year 2017.

Body fat of 21.6% (slightly over) versus 23.9% in year 2017. 

Year 2023 recommendation- lose 5.3kg of fat and gain 2.4kg of muscle.

Versus 2017 recommendation of lose 8.1kg of fat and gain 0.3kg of muscle.

Looks like I need to do lots more strength training. 

NPE Highway Half Marathon 2023

NPE Highway Half Marathon. This mark my 4th half marathon for the year. I didn't intend to break my personal best or achieve sub-two results. The plan is to run a 6'00 pace for the first 15km and 5'30 pace for the final 6km.

The race start slightly later at 530am, therefore I have more sleep than usual. The weather is great, with tiny rain and cool breeze. The race road is excellent with great lighting, good surface and wide road. I also run together with WK for most of the course. The results are I ran faster than I should for the 15km (at around 5'45) and slower than I should in the final 6km (at around 5'38). The end result is 5'41 pace. The race course is slightly below 21.1km. The final result- another sub-two (which is the 3rd straight sub-two half marathon)

Family Car

 

There are many factors when considering the next family car. In the 3 rows seat category, the following cars have been considered and rejected for the following reasons:-

1) Proton X90-  It is not cheap RM 130k+, driver seat is not comfortable and its a Proton.

2) Mazda CX8- It is quite pricy at RM 190k.

3) Toyota Veloz & Alza - Waiting period is a year plus.

4) Vellfire / Alphard- For the same price range, it has got to be a 7 years second hand car. It is very comfortable, however, for the passengers (just ok for the driver). 

5) Old version Innova- Good value but very uncomfortable (shaky)

6) KIA for Kill in Action and 

7) Nissan Serena for being SeREEEEEna 

Finally, the winner is Innova Zenix.